10 health benefits of pumpkin seeds: From heart health to better sleep, more

Packed with nutrients
Back in the day, these were the bits you scooped out and binned while prepping the vegetable. However, today pumpkin seeds are enjoying a little health renaissance, and for good reason. Packed with nutrients, these small seeds are being added to porridges, tossed into salads and eaten straight from the jar. Here’s how you can add them to your diet and boost your health (Images: Canva)

Keeps your heart healthy
Pumpkin seeds deliver magnesium, healthy fats and phytosterols, which together promote blood vessel relaxation, lower cholesterol and aid blood pressure control. This nutritious trio supports cardiovascular wellbeing naturally, especially when enjoyed regularly. The effect is subtle but reliably heart friendly.

Helps balance blood sugar levels
Studies show pumpkin seeds contain polysaccharides and magnesium that help regulate insulin secretion and reduce post meal blood sugar spikes, especially in early type 2 diabetes models. This effect helps maintain energy steadier throughout the day,, without drastic dietary change.

Boosts your immunity
Rich in zinc and antioxidants such as phenolic acids, pumpkin seeds power up immune function and help control inflammation. They provide gentle support to your body’s defence system, helping reduce the frequency or duration of seasonal bugs.

Helps improve your sleep
These sees are rich in tryptophan and magnesium. They support serotonin and melatonin production, which are the key hormones for restful sleep. Eating a small handful of these seeds before bed can ease you into more peaceful slumber and also reduce night time restlessness.

Reduces cancer risk
Multiple studies suggest that pumpkin seed’s lignans and cucurbitacin compounds may help fight against prostate, breast and lung cancer by promoting programmed cell death in abnormal cells.

Supports men’s prostate
Regular pumpkin seed oil intake has been linked to reduced severity of benign prostate enlargement symptoms, better urinary flow and fewer nocturnal trips to the loo, a natural, diet based form of support.

Sharpens cognition
Nutrients like magnesium, zinc and iron in pumpkin seeds aid to boost neurotransmitter function and reduce oxidative stress in the brain. They also help to sustain focus, clarity and mental resilience. They are particularly helpful during demanding days.

Eases inflammation
The seeds are rich in antioxidants like tocopherols, phenols and carotenoids. They help to. neutralise reactive oxygen species, helping reduce low-level inflammation linked to ageing, joint discomfort or chronic stress.

Aids digestion
Packed with fibre (especially if eaten unshelled), these seeds help with bowel regularity and gut motility. Pumpkin fibre and polysaccharides also promote healthy gut flora, supporting digestive balance naturally.

Support liver health
Animal studies show pumpkin seed proteins and oils reduce liver enzyme levels following toxin exposure and improve antioxidant activity, suggesting a protective role against fatty liver and hepatic stress.